*Note: Six whole eggs can be used in place of the 5 eggs plus 3 whites.

Directions:

1. Position rack in center of oven; preheat to 325 F. Coat a nonstick muffin tin generously with cooking spray or line it with baking cups.

2. Heat a large nonstick skillet over medium-high heat. Add oil to the pan. Add mushrooms and other vegetables and cook, stirring often, until golden brown, 5 to 7 minutes. Transfer to a bowl. Let cool for 5 minutes. Stir in scallions, cheese and pepper.

3. Whisk eggs, egg whites (or 6 whole eggs) and milk in a medium bowl. Divide the egg mixture evenly among the prepared muffin cups. Sprinkle a heaping tablespoon of the veggie mixture into each cup.

4. Bake until the tops are just beginning to brown, 25 minutes. Let cool on a wire rack for five minutes. Place a rack on top of the pan, flip it over and turn the quiches out onto the rack. Turn upright and let cool completely.

Each quiche made with skim milk and 5 eggs plus 3 whites has approximately 55 calories, 3 grams of fat, 3 grams carbohydrates and 5 grams of protein.

Individually wrap in plastic and refrigerate for up to three days or freeze for up to one month. To reheat, remove plastic, wrap in a paper towel and microwave on high for 30 to 60 seconds.

¼ to Zc cup raspberries (cut each berry in half), or enough to fill jar

Directions:

In a half pint (1 cup) jar, add oats, milk, yogurt, chia seeds and raspberry jam. Put lid on jar and shake until well combined. Remove lid, add raspberries and stir until mixed throughout. Return lid to jar and refrigerate overnight or as long as two to three days. Eat chilled.

Each jar has 230 calories, 4 grams of fat, 51 grams of carbohydrates, 8 grams of fiber and 11 grams of protein.